WOD for 013019

Skill: Jerk Footwork

Strength: Shoulder to Overhead Complex:

4 sets building, but not beyond 80% of Push Press

2 Push Press + 3 Push Jerks + 1 Split Jerk

Rest 2:00 b/w sets

(12 Minutes)

Metcon:

EMOTM x 16 Minutes

1)Bike x 12/10 Cals (wall sit – Brave/CFD)

2)Row x 15/12 Cals

3)5 Heavy Push Press (from the rig)

4) Rest

L1: 15/12 Bike, 18/15 Row

L2: 12/10 Bike, 15/12 Row

L3: 10/8 cals Bike, 10/8 Cal Row, 

L4: 8/6 cals Bike, 8/6 Row,